Exercise method and apparatus

ABSTRACT

An exercise method and apparatus employing an exercise shaft such as a golf club of sufficient length to be gripped by a user&#39;s two hands in a spaced apart parallel position to extend the arms and shoulders, and having distal ends structured such that removable strap weights may be attached to the distal ends to provide added exercise resistance for inner core muscle strength.

BACKGROUND OF THE INVENTION

1. Field

This invention pertains to exercise methods and apparatuses. Moreparticularly, it relates to an exercise method and apparatus employingan exercise shaft with ends, to which are added removable wrapping strapweights to provide inner core muscle strength.

2. State of the Art

Numerous exercise methods and weight lifting apparatuses are known. Thepresent invention is a method adapted to employ sports equipment withshafts and ends, such as a golf club, baseball bat, tennis racket,baton, etc. to which wrapping strap weights are added to provideincreased resistance when performing inner core strength specificexercises.

SUMMARY OF THE INVENTION

The invention comprises an exercise method and apparatus employing anexercise device with an exercise shaft of sufficient length to begripped by a user's two hands in a spaced apart position to extendparallel the arms and shoulders, and having spaced apart ends structuredto accommodate removable wrapping strap weights added to provideincreased resistance to build inner core muscle strength. The ends areadapted with structure to accommodate sets of matched pairs ofincreasingly weighted strap weights for strength training. Examples oftypical exercise devices, which can be used as exercise shafts are golfclubs, baseball bats, tennis rackets, and other sporting equipmentdesigned to be gripped by two hands in a parallel spaced apart positionto extend the arms and shoulders and aid in performing stretchingexercises.

The pairs of removable strap shaft weights are flexible to enwrap aboutthe exercise shaft and include attachment structure to secure themaround the ends of the exercise device such that they are held securelyto the exercise shaft during the exercises.

They also can be added to or removed and replaced with similar sets ofheavier weights as the user's strength requirements increase. Thesepaired strap shaft weights usually include a gripping undersurface toprevent slippage when attached to the ends of the exercise shaft, andremovable securing means, such as straps and buckles or hook and hookstrips associated with the ends of the strap weights to removably securethem about the shaft ends. The preferred gripping surface is made ofrubber of a gum like material to adhere to the exercise shaft proximatea hook or loop segment attached to one end to wrap around the shaft andremovable secure to corresponding hook or loop strip segments on theupper surface of the strap shaft weight. Thus configured, the strapshaft weights are tightly secured to the ends of the shaft. Additionalstrap weights may then be wrapped around the positioned strap shaftweights to increase the weight load desired.

In another preferred embodiment, the strap weights comprise a pair offlexible strap weights filled with weighted shot, which enable the strapweights to wrap about and attach to the ends of the exercise shaft. Theunderside of the shot filled strap weights includes rubberized segments,which grip the exercise shaft to prevent the weights from shiftingduring exercise use. Attached to the upper side of the shot filled strapweights having a longer length to adapt to both larger or smaller shaftsare alternating hook and loop strip segments to secure the extra lengthof the strap weights to themselves, or allow more flexibility in addingother strap weights thereto to provide increased exercising weightresistance. Preferably, these strap weights are uniform in weight and inincremental denominations to minimize manufacturing costs. Theseincremental strap weights are then sequentially added to the shaft whenincreased weight is desired. As the exercises contemplated utilize thegolfer's body weight as resistance, minimal weight additions inone-pound increments are all that is required to provide the necessaryresistance to perform the exercises. The exercise shaft and paired strapweight system thus provides an exercise system and apparatus forperforming a number of strength building exercises.

For example, employing a golf club as the exercise shaft, the exercisemethod described blow is performed with pairs of wrap around strap shaftweights attached to either end of the club.

Pure Endurance Workout

Note: Exercises listed below are not in any particular order, nor arethey in the order in which the Pure Endurance Workout produces the mostresults.

The exercises listed below may be performed with a golf club as theexercise device. The workout method may also be used to train athletesin other sports such as:

-   -   Baseball    -   Tennis    -   Gymnastics    -   Personal Workout and Training    -   Dancers    -   Swimming    -   Ice Skating

The method is thus adaptable for strength training in a number of sportsand adds additional paired weights to the exercise shaft as theathlete's strength and flexibility improves. The following areillustrative of the exercise method performed with a golf club as theexercise shaft device with a pair of strap weights attached to bothends:

(1) Impact Jumps or Frog Jumps:

The golfer begins by holding the club in the hands on the floorsquatting on the ground on the balls of his/her feet similar to a frogposition with knees together. The golfer then springs upward and forwardextending both legs as the club is pushed down with straight armstowards the thighs. The golfer lands in the identical position he beganin preparing to repeat the exercise.

This exercise will increase the inner core strength and muscle firingability of the quads and buttocks with out bulking. This type ofstrength training will improve the power the golfer has at impact withthe golf ball.

For best results this exercise should be done in sets of 3 for 60seconds each, attempting to do as many as possible in the 60 secondswith out stopping.

(2) Reverse Hollow Holds:

This exercise begins by having the golfer on his back on the ground. Thegolfer holds the club above his head with the arms extended and touchingthe ears. The legs of the golfer remain straight with toes pointed. Thegolfer lifts his chest towards the ceiling at the same time the toes andlegs of the golfer reach towards the ceiling. The golfer will findhimself in a half moon or boat like position. This position should beheld not pulsed.

This exercise will increase overall inner body core strength to assistthe golfer at impact with the golf ball. The muscles will tighten andfire quicker with this type of strength training.

For best results this exercise should be done in sets of 3 for 30-60second holds. To increase difficulty the golfer may rock and roll theReverse Hollow Hold position, similar to how a boat would move when onwater.

(3) Super Snaps:

The golfer begins this exercise by positioning himself on his back inthe “Reverse Hollow Hold” position, above where the golfer is on theground with the legs extended and straight, and the arms placed abovehis head straight while the arms continue to touch the ears and handsgrasp the golf club. The golfer then lifts his upper body and golf clubtowards the ceiling as the legs and feet lift towards the ceiling fullyextended “if able”, to meet up with the club and upper body in thecenter creating a “V” lick position. Only the tailbone should betouching the ground at this point. The golfer then slowly lows bothhalf's of his body back to the ground. The golfer should repeat thatmovement 5 times at which time the golfer then rolls his body over tohis stomach while not touching his hands, club, chest, thighs, knees orfeet on the floor. The golfer will find himself in a “Superman likeposition”. Arms should be brushing the ears, remaining extended andstraight with the upper body lifting towards the ceiling. The thighs andpointed feet will lift towards the ceiling as the golfer pulses thatposition 5 times before rolling back over to repeat the beginning of theexercise.

This exercise will increase the inner core strength of the ABS and quadsfor more body control ability, and will lengthen the hamstring.

For best results this exercise should be done in sets of 3 for 60seconds attempting to do as many in the 60 seconds a possible.

(4) Impact Springs or Hollow Holds:

Impact Springs or Hollow Holds begin with the golfer in a push up typeof position. However, the golfer squeezes the buttocks and tightens upthe quads as the chest hollows up by trying to touch both shoulderstogether in front of the chest. The hips should remain lower than thechest during this exercise. The ABS are pulled in and tight as the armsare attempting to push through the floor and the back between theshoulder blades work to become as rounded and smooth as possible withthe chin reaching towards the chest. Once the golfer reaches thisposition it can be held, or the golfer can place the club parallel tohis body and next to his hand on the floor. Starting as tight and hollowas possible without bending the arms or legs the golfer pops himself upand over the club. The hands an feet pop at the same time.

This exercise is a muscle firing exercise. It will increase strength andbody control.

For the best results this exercise should be done 3 times and held for60 seconds each time. If the golfer feels he is strong enough to pop theHollow Holds or Impact Springs, the exercise should be done in sets of 3for 60 seconds each attempting to do as many as possible in the 60seconds.

(5) Mountain Climbers:

To begin this exercise the golfer starts with one foot turned in and infront of the other foot as well as in front of the body. The moredistance between the feet with the toes turned in, the more inner thigh;buttocks and groin area will be worked. The hands hold the club eitherproximate the hips or behind the neck. The chest stays extended towardsthe ceiling. The golfer then bends his back knee until it is 1 inch fromthe ground and the front knee is bent and slightly behind the frontfoot. The golfer then springs upward changing feet positions and endingin the identical position he began only with the other foot turned inand in front.

This exercise is repeated a number of times and will assist the golferin lower body control, quad, hamstring, buttocks and inner corestrength.

For best results this exercise should be done in sets of 3 for 60seconds each set attempting to do as many as possible in the 60 seconds.

(6) Quad Stretches:

The golfer begins by positioning himself on is back on the ground. Bothlegs begin by being placed side by side. One knee then bends allowingthe foot to be moved along side the hip while both knees remain touchingand the lower back remains on the ground. If the lower back lifts up offof the ground when the foot is placed up by the hip then the golfershould lift his upper body off the ground until the lower back touchesthe ground before the shoulders. Both knees must continue to touch theground. To make sure that the knees are not separating the club shouldbe placed on top of the legs closer to the knees. If the club teeters orfalls off, the knees have separated.

This exercise should be held for 30-60 seconds in sets of 3.

For best results this exercise should be done after every exercise thatworks the quad.

(7) Straight Sitting or Posture Improver:

The golfer begins by sitting on the floor with his feet and legsextended out in front of the body with pointed toes. The thighs aretight forcing the heels to lift off the floor and the back of the kneestouching the floor. The hands are placed on the floor next to the hipswith straight arms and the fingers facing the toes. The ABS are pulledin and the shoulders are down and out of the ears as they pull back asif to squeeze a penny between the shoulder blades. The chin is placedparallel to the floor. The club is placed across the hips to give thegolfer an object to squeeze.

This exercise will improve posture, breathing ability and body control.

For best results this exercise should be held as often as possible for30 to 60 seconds each time.

(8) Straight Sitting Extensions:

The golfer begins in the “Straight Sitting” position. He then extendsone leg towards the ceiling and up off of the floor. The leg shouldremain completely straight as the leg is either held by it's ownstrength or pulsed up and down. The hamstring should be attempting tolift the leg off the ground, no the quad. As the leg is lifted off theground the body must continue to stay in the proper Straight Sittingposition. The club is placed across the hips to give the golfer anobject to squeeze.

This exercise will improve the strength in the hamstring if donecorrectly as well as the quad, ABS, shoulders and upper back muscles.The benefits of the Straight Sitting position will remain the same.

For best results this exercise should be done using three 30-60 secondsets on each leg. The option to pulse the leg as many times in the 60seconds or hold the leg in it's extended position with out using thehands for 15-30 seconds, is the golfer's option.

(9) Crab Extension Walks:

The golf club is placed across the hips as the knees are bent and pulledup against the chest with the feet up and off of the floor. The handsare placed next to the hips flat on the ground fingers facing the toes.The golfer then pushes against the ground as the body lifts off of theground using the shoulders and triceps to rotate the hips forward andback onto the ground. The body should be in the identical position thegolfer began, however the body should have moved it's self-forward fromthe spot in which it started.

This exercise will improve inner core strength in the ABS, triceps,quads, hip flexors and shoulders. This type of training teaches themuscles fluidity and control.

For best results this exercise should be done for 60 seconds 3×sattempting to do as many as possible with out putting the feet on theground and with out stopping or resting the elbows on the ground.

(10) Push Up Pushes:

The golfer begins in the “Hollow Hold” or “Impact Spring” position. (Seedetails of the Hollow Hold or the Impact Spring position under theHollow Hold definition). The chest is lowered to the ground as thegolfer pushes the arms straight and the entire body pops off of theground and moves forward. While the body is popping and moving forwardthe Hollow Hold position should continue to be held. The club should beplaced directly under the chest on the ground. The golfer should attemptto touch his chest to the club each time he lowers his chest to theground.

This exercise will increase inner core chest strength, biceps (if thearms are placed out and away from the chest) triceps (if the hands areplaced under the shoulders and next to the chest) and if the Hollow Holdposition is held correctly it will improve inner core body strength.

For best results this exercise should be done in 3 sets for 30-60seconds attempting to do as many as possible in the 60 seconds. Thegolfer may rest at any time, however they should remain in the HollowHold position.

(11) Down Hill Ski Stance:

The golfer begins with his feet in a wide stance. The stance should bewider than the shoulders with the toes facing slightly inward with thebody weight over the toes as the knees are bent at a 90-degree angle.The chest should be not quite parallel with the floor. One end of theclub is wedged between the floor and the foot, the other end of the clubis placed across the opposite thigh as the arm nearest the end wedgedextends to a complete straight arm position grasping the shaft near thewedge. The other hand holds the club on the thigh as that hand pushesthe knees further apart with out moving the feet.

This Stretch will lengthen the inner thigh on the wedged side of theclub.

For best results this exercise should be held for 30 seconds 3×s on eachside.

(13) Club Crunches:

The golfer begins on his back with his knees bent at a 90-degree anglewith the heels on the floor and the toes flexed, and the golf clubplaced under the shoulders on the floor and at the bottom of the neck.The golfer holds the club in place while the chest is being lifted upand towards the ceiling while attempting to touch his chest to hisknees, when lowering the chest making sure not to allow the club totouch or rest on the floor. The side crunches should be done attemptingto touch the opposite side of the club to the opposite knee, again notallowing the club to come back and touch or rest on the ground.

This exercise will strengthen the inner core upper ABS, and the obliqueswhen the positions are rotated or done in sets in each position.

For best results this exercise should be done in sets of 3 for 60seconds each attempting to do as many as possible in the 60-seconds.

(14) Extended V Sit:

This exercise begins by the golfer placing himself on his back on theground with his arms either in a T position or down by his hips on thefloor and the club placed across the hips and the thighs. The legs areextended and completely straight above the hips with pointed toes. Thelower back must remain on the floor. If the lower back begins to liftoff of the floor the Golfer must bend his legs slightly. The feet thenpulse towards his nose in 3 different positions. One is with the feetpulsing side by side; the other is pulsing the right foot only, then theleft. The golfer should not allow the tailbone or hips to leave theground during the pulsing.

This exercise will strengthen the inner core of the lower ABS, buttocksand quads.

For best results 3 sets should be done in each position (feet, rightfoot, left foot) for 30-60 seconds each set.

(15) Extended V Straddle:

The golfer is placed in the “Extended V Sit” position with the clubplaced across the hips and thighs. After the golfer has positionedhimself in the correct Extended V Sit, the legs are placed in a widestraddle position with the toes pointed and reaching towards the floorout side of the hips. The legs must work to stay completely extended andstraight. The legs then lift toward the ceiling 1-inch every 5-10seconds until the feet meet up above the hips in the Extended V Sit. Thelegs may also be lowered towards the floor in the same manner.

This exercise will lengthen and straighten the inner hamstring, ABS andgroin muscle.

For best results this exercise should be done in sets of 3 moving thelegs up ward and down ward 1 inch every 5-10 seconds.

(16) Pretzel Stretch:

The golfer begins by sitting on the ground in a cross-legged sittingposition. One leg is moved out of the cross-legged sitting positionwhile the other leg remains in the cross-legged sitting position. Theleg and foot that has been moved is placed with the foot flat on thefloor on the other side of the thigh that is in the cross-legged sittingposition. Both hips must remain on the floor while the body twist'stoward the cross-leg using the club to push against the foot on thefloor to assist in more upper body rotation.

This exercise will stretch out the buttocks and loosen the back.

For best results this exercise should be done 3 times on each side beingheld for 15-20 seconds each.

(17) Rotator Cuff Rolls or Shoulder rolls:

The golfer begins with his feet placed in a wide stance slightly widerthan his shoulders. The feet must remain facing forward and slightlyturned in with the weight is over the toes with the club held withstraight arms down in front of the upper thighs. The shoulders rotate bycoming up to the ears rolling back towards the back wall and moving downtowards the floor and rotating towards the front of the room. Thisrolling action is done both forwards and backwards. The elbow is placedin two different positions. One is with the elbow down by the rib cagethe other is with the elbow up and level with the shoulder.

This exercise loosens the shoulder joint and rotator cuff.

For best results 8-16 rolls front and back with the elbows in bothpositions.

(18) Shoulder Shrugs:

This exercise is identical to the Rotator Cuff Rolls. The onlyalteration to this exercise is that the shoulders move up towards theears and down towards the floor only.

The exercise will loosen the shoulders. For best results continue thisexercise until the shoulders feel loose.

(19) Head Tilts:

The golfer begins with his feet placed in a wide stance slightly widerthan his shoulders. The feet must remain facing forward and slightlyturned in with the weight is over the toes. The club is held in front ofthe upper thighs and hips. The shoulders remain down towards the groundwhile the head moves left to right trying to touch the ears to theshoulders, (with out lifting the shoulders to the ears.) The head alsomoves front to back touching the chin to the chest and the back of thehead to the floor. The head then circles in a complete circle right andleft keeping the shoulders pulling down and towards the floor.

This exercise will loosen the neck muscles.

Do this exercise until the neck feels looser.

(20) Club Swings:

The club is held down in front of the upper thighs and hips withstraight arms as the legs are placed in a wide stance with the toesforward and slightly turned in with the shoulders pulling backwards anddown. The golfer then twist's the upper body right and left, swingingthe club as far around the body as possible with out moving the feet,however the heel may lift off of the ground to improve the fluidity ofthe swing. The knees are bent slightly while the head attempts not tomove up or down front or back. The club can also be positioned at thechest with one arm bent holding the club up against the chest as theother arm is extended and completely straight and grasping the other endof the club. The club should have half of the club against the chestwhile the other half is tot he side of the chest.

This exercise will loosen the hips and back.

For best results this exercise should be done until the back is fullywarm and loosened.

(21) Shoulder Pulses:

The golfer begins with his feet in a wide stance, arms overhead andstraight while brushing up against the ears and grasping the club. Theclub is then pulsed backwards behind the head.

This exercise will strengthen the inner core of the muscles between theshoulder blades.

For best results this exercise should be done in sets of 3 for 15-20seconds.

(22) Reverse Shoulder Pulses:

The golfer begins with his feet in a wide stance; the body is bent atthe hips while attempting to touch the head tot he ground. The club isheld above the head as the golfer pulses the club upward and towards thebuttocks.

This exercise will strengthen the shoulders and the muscles between theshoulder blades.

For best results this exercise should be done in sets of three for 15-20seconds.

(23) Half Moon Stretch:

The golfer begins with his feet in a wide stance with his toes slightlyturned in. The club is held above the head with straight arms. One armis then moved until it touches the ear continuing to hold one end of theclub.

The other arm pulls the opposite end of the club down and slightlybackwards until the golfer feel a stretch.

This exercise will stretch the armpit, lats, shoulder and triceps.

For best results this exercise should be done in 3 sets on each side for10 seconds each.

(24) Parallel Stretch:

The golfer stands with his feet in a wide stance with the club held withstraight arms out in front of the chest. The shoulders remain down andout of the ears as the club rotates to one side of the body continuingto keep the arms straight. The side in which the club is rotated to isthe hand that is grasping the club from underneath the shaft and pullingit away from the other hand with out either hand letting go of the club.

This exercise will stretch the outer part of the shoulder.

For best results this exercise should be done in 3 sets for 10 secondson each side

(25) L Stretch:

The golfer stands with his feet in a wide stance with the clubpositioned completely to the side of the body. If the club is on theright side of the body the left hand is positioned underneath the handleof the club. The other hand is sitting on top of the club fully extendedand straight as the arm touches the ear. The left hand that is under thehandle of the club pushes the club towards the ceiling while the otherhand remains on top of the blade.

This exercise will stretch and open the armpit area.

For best results this exercise should be done on both sides until thearmpit area feels looser.

(26) Standing V Stretch:

The golfer stands with his feet in a wide stance and the club down infront of the upper thighs and hips. Starting with the crown of the headas the chin touches the chest the golfer slowly rolls the body towardsthe floor stretching the entire spine as he rolls down. The weight mustremain over the toes with the legs as straight as possible. The golferthen rolls his body back up towards the ceiling making sure the chin isthe last to roll up.

This exercise will improve the flexibility in the hamstring and back.

For best results this exercise should be done until the back andhamstrings feel loose and warm.

(27) Hamstring Tilt:

The golfer begins with his feet in a wide stance with the weight overthe toes. The body is bent at the hips as the head tries to touch thefloor. The club is placed with the blade of the club against the outsideof the foot and the handle of the club leaning against the outside ofthe hip. The golfer then extends the arm that is furthest from the clubdown to the shaft nearest the foot, the other hand hods the handle ofthe club at the hip as the body leans away from the club with outbending the knees.

This exercise will stretch the entire side of the body that is furthestaway from the club, as long as the legs remain straight and the arm thatis grasping the shaft near the foot is straight. The head should try totouch the leg that has the club leaning up against it.

For best results this exercise should be done in sets of 3 on each sidefor 15-20 seconds.

(28) Football Stretch:

The golfer begins with his feet in a wide stance. The feet should be afew inches wider than the shoulders with the toes forward and slightlyturned in with the knees bent to a 90-degree angle. The chest isparallel to the floor as the elbows are placed on the knees pushing theknees outward with out moving the feet. The hands are grasping the clubin front of the legs.

This exercise will stretch the inner hamstring.

For best results this exercise should be done until the inner hamstringis loosened and warm.

(29) Hamstring Pike Stretch:

The golfer begins by sitting on the ground with his feet side-by-sideand straight in front of the body. The golfer reaches for his toes tyingto put the stomach on his thighs before allowing the head to drop to theknees. The golfer remains in the pike sit with the body sitting up towards the ceiling. One leg is lifted as it remains straight by the handswith a flexed and pointed toe and held at the point that the hamstringis getting the most stretch with out bending the knees. The club can beused to hook the blade onto the bottom of the foot as the golfer holdsthe shaft and lifts the leg into position.

This exercise will lengthen the Hamstring.

For best results this exercise should not be pulsed but held 3×s for30-60 seconds.

(30) Tuck Sit:

The club is placed across the hips as the knees are bent and pulled intothe chest with the knees together feet flat on the floor, chest liftingup, shoulders pulling back, chin parallel to the floor and hands placedon the floor next to the hips with the fingers facing forward. To workthe quad more extend one leg off of the floor with a pointed toe pulsingthe straight extended leg with out it bending or touching the floor.

This exercise will strengthen the quads, lower stomach, hip flexors, andupper back muscles between the shoulder blades.

For best results this exercise should not be pulsed but should be heldwith the knees together and spine flat for 15-30 seconds 3×s. If the legis extended the leg may be pulsed 5-10×s 3 sets on each leg.

The above exercise method and apparatus is particularly adapted for usewith those ages 15 through 85 desiring to develop inner core musclestrength. It extends and stretches the muscles, develops inner corestrength while adding strength development, muscle firing ability andmay be used in combination with other compatible exercises not employingthe weighted exercise shafts like clubs, such as:

(a) Walking Push Ups:

The golfer assumes a regular push up position with his legs shoulderwidth apart. One hand is placed under the shoulder; the other hand isplaced under the hip, or as far back as possible. The arms should begincompletely straight One hand is always in front of the other by steppingthe hand forward as the chest is lowered to the ground.

(b) Forearm and Wrist Stretch:

The golfer remains standing. The arms are placed out in front of thebody as one-hand positions the fingers down toward the ground with theforearm facing the ceiling. The other hand grasps the fingers that arefacing the ground and slowly pulls the fingers back towards the body.

This exercise will lengthen the forearm and underneath the wrist.

This exercise will improve strength in the triceps, chest, biceps andshoulders. For best results do this exercise as often as needed toloosen up and lengthen the forearm.

For best results this exercise should be done in 3 sets for 30-60seconds attempting to do as many as possible in the 60 seconds. Thegolfer may rest at any time, however they should not put their kneesdown, they should remain in the push up position.

(c) Reverse Wrist Lifts:

The golfer is placed on the ground with the knees bent underneath thebody. The hands are placed in front of the body on the floor with thefingers facing the body and the tops of the hands on the ground. Slowlyand smoothly using the strength of the wrists, not the strength of thebody, the golfer will lift the backs of the hands off the floor leavingthe knuckles of the hands on the ground.

This exercise is repeated slowly and smoothly using only the wriststrength. This will increase the inner core wrist strength and assist indiminishing wrist problems.

For best results this exercise should be done in sets of 3 for 30-45seconds each attempting to do as many as possible smoothly and slowly inthe 30 seconds.

(d) Wrist Lifts:

The golfer begins by sitting on the ground with his knees bentunderneath his body. The hands are placed flat on the ground in front ofthe body with his fingers facing away from his body. Using the strengthof the wrists, not using his body weight the golfer lifts the palm ofthe hands off the ground until just the finger tips are touching theground.

This exercise is repeated is a smooth slow motion only using the wriststrength. This will increase inner core wrist strength and assist indiminishing wrist problems.

For best results this exercise should be done in sets of 3 for 30-45seconds each attempting to do as many slowly and smoothly as possible inthe 30 seconds.

(e) AB Stretches: (No Club)

The golfer places himself on the ground on his stomach with his elbowsbent on the floor next to the rib cage. The chin stretches up toward theceiling as the legs remain together on the floor. For more of a stretchpush the arms straight.

This exercise will lengthen the ABS.

For best results do this exercise after AB work.

(f) Pike Stretch:

The golfer begins by sitting on the ground with his feet side by sideand straight in front of the body. The golfer reaches for his toes tyingto put the stomach on his thighs before allowing the head to drop to theknees.

This exercise will stretch the hamstrings, lower back and calves.

For best results this exercise should be held not pulsed until thehamstring feel warmer and loose.

Employment of the exercise method and apparatus thus provides a completeworkout for those seeking strength training without adding undue bulk tointerfere with one's golf swing and other strokes.

DESCRIPTION OF THE DRAWINGS

FIG. 1 illustrates a top view of a preferred embodiment of the inventionFIG. 2 illustrates a view of the preferred embodiment of the inventionshown in FIG. 1.

FIG. 3 illustrates a perspective view of the preferred embodiment of theinvention shown in FIGS. 1 and 2.

FIG. 4 illustrates a perspective view of a pair of the preferredembodiments shown in FIGS. 1-3 attached to the golf club.

DESCRIPTION OF THE ILLUSTRATED EMBODIMENTS

FIG. 1 illustrates a top view of a preferred embodiment of the invention10. It comprises a flexible strap weight 12 formed by sewing together anylon top 14 a and backing 14 b to form a pouch into which weighted shot(not shown) is filled to provide a 1 pound weight. Attached to the top14 a are a series of alternating hook 16 and loop 18 strips used withuniversal strap weights 12 for differing sized shafts, which adhere tocorresponding hook 16 and loop 18 strips of another flexible weightstrap weight 12, when secured around the same to provide added weight.

FIG. 2 illustrates how the flexible strap weight 12 is bendable to wraparound a selected segment of a golf club shaft or handle. As shown inFIG. 3, attached underneath of the backing 14 b is a rubber grippingsurface 20, which when secured along the golf club shaft prevents theflexible strap weight 12 from shifting while attached to a golf club.

FIG. 4 illustrates a perspective view of a pair of the preferredembodiments of the strap weights 12 shown in FIGS. 1-3 attached to thehandle and shaft proximate the head of a golf club. Thus secured aboutthe shaft of the golf club, the weighted shaft may be used to perform avariety of exercises discussed above.

These flexible strap weights 12 are preferably made of a washablematerial and are filled with weighted shot that will not rust if exposedto water for cleaning. Other weighted filler may be used in lieu of theweighted shot. It is also contemplated that the strap weights 12 may besecured in position with other means, not shown, such as straps andbuckles, or snap fasteners.

Although this specification refers to the illustrated embodiments, it isnot intended to restrict the scope of the appended claims. The claimsthemselves recite those features deemed essential to the invention.

1. An exercise apparatus comprising: a. an exercise shaft such as a golfclub, baton, bat, or other item of sports equipment of sufficient lengthto be gripped by a user's two hands in a parallel spaced apart positionto extend the arms and shoulders and having distal ends each of whichaccommodates b. at least one flexible, removable strap weight having apredetermined weight with ends and of a length to removably enwrap thestrap weight about the distal end of the shaft.
 2. An exercise apparatusaccording to claim 1 wherein the strap weight comprises a flexibleweighted strip having an underside with a gripping surface to grip theshaft, and an upper surface adapted to removably secure additionalweighted strips thereto about the shaft so that increasing weights maybe added for strength training.
 3. A set of incrementally weightedpaired flexible strap weights with ends each of a length to enwrap aboutthe distal ends of an exercise shaft, and including a grippingundersurface to prevent slippage when attached to the exercise shaft,and including securing means associated with the ends to removablysecure the strap weights about the shaft and/or about secured pairedstrap weights to add additional weight for a user performing exercisesrequiring increased weight.
 4. An exercise method employing the deviceof claim 1, comprising: a. attaching a pair of removable flexible strapweights of sufficient length to enwrap about ends of a golf clubexercise shaft of sufficient length to be gripped by two hands in aparallel spaced apart position to extend the arms and shoulders, b.gripping with two hands the shaft in the spaced apart position, and c.performing desired stretching, and bending exercises.
 5. An exercisemethod according to claim 4, wherein the user: a. begins by holding theclub in the hands on the floor squatting on the ground on the balls ofhis/her feet similar to a frog position with knees together, and b. thensprings upward and forward extending both legs as the club is pusheddown with straight arms towards the thighs, landing in the identicalposition he/she began in.
 6. An exercise method according to claim 4,wherein the user: a. begins with his/her back on the ground holding theclub above their head with the arms extended and touching the ears, withtheir legs remaining straight with toes pointed, and b. lifts theirchest towards the ceiling at the same time their toes and legs reachtowards the ceiling in a half moon or boat like position, which is held,not pulsed.
 7. An exercise method according to claim 4, wherein theuser: a. begins on the ground with the legs extended and straight, andthe arms placed above his/her head and held straight touching the ears,b. grasps the exercise shaft with the hands, c. lifts his/her upper bodyand golf club towards the ceiling as the legs and feet lift towards theceiling fully extended “if able”, to meet up with the club and upperbody in the center creating a “V” like position with only the tailbonetouching the ground at this point, d. then slowly allows both half's ofhis/her body back to the ground, and e. rolls their body over onto thestomach while not touching his/her hands, club, chest, thighs, knees orfeet on the floor in a “Superman like bent flying position” with armsbrushing the ears, remaining extended and straight with the upper bodyarched and lifting towards the ceiling and the thighs and pointed feetarched and lifting towards the ceiling.
 8. An exercise method accordingto claim 4, wherein the user: a. begins in a push up type of positionand squeezes the buttocks to tightens up the quads as the chest hollowsup by trying to touch both shoulders together in front of the chest withthe hips remaining lower than the chest during this exercise, b. pullsthe ABS in and tight as the arms attempt to push through the floor andthe back between the shoulder blades work to become as rounded andsmooth as possible with the chin reaching towards the chest such thatthis position is held, or places the club parallel to the body next tothe hand on the floor, and starting as tight and hollow as possiblewithout bending the arms or legs, c. pops him/herself up and over theclub with the hands and feet popping up at the same time.
 9. An exercisemethod according to claim 4, wherein the user: a. begins with one footturned in and in front of the other foot as well as in front of the bodysuch that the more distance between the feet with the toes turned in,the more the inner thigh; buttocks and groin area will be worked, b.holds the club in the hands either proximate the hips or behind the neckwith the chest extended towards the ceiling, c. bends his/her back kneeuntil it is 1 inch from the ground and the front knee is bent andslightly behind the front foot, and d. springs upward changing feetpositions and ending in the identical beginning position only with theother foot turned in and in front.
 10. An exercise method according toclaim 4, wherein the user: a. begins by positioning him/herself on theirback on the ground with both legs placed side by side, b. places theweighted club on top of the legs closer to the knees such that if theclub teeters or falls off, it indicates the knees have separated, c.bends one knee allowing the foot to be moved along side the hip whileboth knees remain touching and the lower back remains on the ground,provided that if the lower back lifts up off of the ground when the footis placed up by the hip, then the user lifts his upper body off theground until the lower back touches the ground before the shoulders withboth knees continuing to touch the ground.
 11. An exercise methodaccording to claim 4, wherein the user: a. begins by sitting on thefloor with his/her feet and legs extended out in front of the body withpointed toes and the thighs held tight forcing the heels to lift off thefloor and the back of the knees to touch the floor, b. places the clubacross the hips to give the user an object to squeeze, c. places thehands on the floor next to the hips with straight arms and the fingersfacing the toes, d. pulls the ABS in and the shoulders down and out ofcontact with the ears as they pull back as if to squeeze a penny betweenthe shoulder blades and e. places the chin is placed parallel to thefloor.
 12. An exercise method according to claim 4, wherein the user: a.begins in a “Straight Sitting” position b. places the club across thehips to give the golfer an object to squeeze, c. extends one leg towardsthe ceiling and up off of the floor with the leg remaining completelystraight as the leg is either held by it's own strength or pulsed up anddown such that the hamstring attempts to lift the leg off the ground, nothe quad, and d. holds the body in a straight sitting position as theleg is lifted off the ground.
 13. An exercise method according to claim4, wherein the user: a. places a golf club across the hips as the kneesare bent and pulled up against the chest with the feet up and off of thefloor, b. places the hands next to the hips flat on the ground fingersfacing the toes, and c. pushes against the ground lifting the body offof the ground using the shoulders and triceps to rotate the hips forwardand back onto the ground moving the body forward while maintaining theoriginal position.
 14. An exercise method according to claim 4, whereinthe user: a. begins in a push up type of position squeezing the buttocksto tighten up the quads as the chest hollows up by trying to touch bothshoulders together in front of the chest, and the hips remain lower thanthe chest, b. pulls the ABS in tight as the arms attempt to push throughthe floor and the back between the shoulder blades work to become asrounded and smooth as possible with the chin reaching towards the chest,c. places the club directly under the chest on the ground, and d. lowersthe chest to the ground as the user pushes the arms straight and theentire body pops off of the ground and moves forward as the userattempts to touch his/her chest to the club each time the chest lowersto the ground while holding the push up type position.
 15. An exercisemethod according to claim 4, wherein the user: a. begins with his feetin a stance wider than the shoulders with the toes facing slightlyinward with the body weight over the toes as the knees are bent at a90-degree angle, and the chest is not quite parallel with the floor, b.wedges one end of the club between the floor and the foot and the otherend of the club is placed across the opposite thigh, and as the armnearest the wedged end c. extends to a complete straight arm positiongrasping the shaft near the wedge, with the other hand holding the clubon the thigh as that hand pushes the knees further apart without movingthe feet.
 16. An exercise method according to claim 4, wherein the user:a. begins on his back with his knees bent at a 90-degree angle with theheels on the floor and the toes flexed, b. places the golf club underthe shoulders on the floor and at the bottom of the neck, which is heldin place while the chest is being lifted up and towards the ceiling, andc. attempts to touch his/her chest to his/her knees, when lowering thechest making sure not to allow the club to touch or rest on the floorwhile attempting to touch the opposite side of the club to the oppositeknee without allowing the club to come back and touch or rest on theground.
 17. An exercise method according to claim 4, wherein the user:a. begins on his/her back on the ground with the arms either in a Tposition or down by the hips on the floor, b. places the club across thehips and the thighs, while the legs are extended and completely straightabove the hips with pointed toes with the lower back remaining on thefloor or if the lower back begins to lift off of the floor, bends thelegs slightly, and c. pulses the feet towards the nose in 3 differentpositions: i. one with the feet pulsing side by side; ii. the other ispulsing the right foot only, and iii. then pulsing the right foot only;whereby the user does not allow the tailbone or hips to leave the groundduring the pulsing.
 18. An exercise method according to claim 4, whereinthe user: a. begins on his back on the ground with the arms either in aT position or down by the hips on the floor, b. places the club acrossthe hips and the thighs with the legs placed in a wide straddle positionwith the toes pointed and reaching towards the floor outside of the hipssuch that the legs must work to stay completely extended and straight,and c. lists the legs toward the ceiling 1-inch every 5-10 seconds untilthe feet meet up above the hips in the original position, or then lowersthe legs towards the floor in the same manner.
 19. An exercise methodaccording to claim 4, wherein the user: a. begins by sitting on theground in a cross-legged sitting position, b. moves one leg out of thecross-legged sitting position while the other leg remains in thecross-legged sitting position, c. places the leg that has been movedwith its foot flat on the floor on the other side of the thigh of theleg that is in the cross-legged sitting position such that both hipsremain on the floor while the body twist's toward the cross-leg, and d.uses the club to push against the foot on the floor to assist in moreupper body rotation.
 20. An exercise method according to claim 4,wherein the user: a. begins with feet placed in a wide stance slightlywider than the shoulders such that the feet remain facing forward andslightly turned in with the weight over the toes, b. holds the club withstraight arms down in front of the upper thighs, c. rotates theshoulders by having them come up to the ears roll back towards the backand then down towards the floor and rotating towards the front in eithera forward or backward motion, with the elbow placed in either of twodifferent positions: i. one with the elbow down by the rib cage, and ii.the other with the elbow up and level with the shoulder.
 21. An exercisemethod according to claim 20, wherein the user has the shoulders move uptowards the ears and down towards the floor only.
 22. An exercise methodaccording to claim 4, wherein the user: a. begins with his feet placedin a wide stance slightly wider than his shoulders with the feet facingforward and slightly turned in with the weight over the toes, b. holdsthe club in front of the upper thighs and hips and the shoulders remaindown towards the ground while the head moves left to right trying totouch the ears to the shoulders, without lifting to the ears, c. movesthe head front to back touching the chin to the chest and the back ofthe head to the floor, and d. circles the head in a complete circleright and left keeping the shoulders pulling down and towards the floor.23. An exercise method according to claim 4, wherein the user: a. holdsthe club down in front of the upper thighs and hips with straight armsas the legs are placed in a wide stance with the toes forward andslightly turned and the shoulders pull backwards and down, and b. twiststhe upper body is right and left swinging the club as far around thebody as possible without moving the feet, provided the heel may lift offof the ground to improve the fluidity of the swing, and the knees may bebent slightly, as the head attempts not to move up or down front orback.
 24. An exercise method according to claim 23, wherein the club ispositioned at the chest with one arm bent holding the club up againstthe chest as the other arm is extended and completely straight andgrasping the other end of the club such that the club has half of theclub against the chest while the other half is to the side of the chest.25. An exercise method according to claim 4, wherein the user: a. beginswith feet in a wide stance, arms overhead and straight while brushing upagainst the ears and grasping the club, and b. pulses the club backwardsbehind the head.
 26. An exercise method according to claim 4, whereinthe user: a. begins with his feet in a wide stance; the body bent at thehips while attempting to touch the head to the ground, b. holds the clubabove the head, and c. pulses the club upward and towards the buttocks.27. An exercise method according to claim 4, wherein the user: a. beginswith feet in a wide stance with toes slightly turned in, b. holds theclub above the head with straight arms, c. moves one arm until ittouches the ear continuing to hold one end of the club, and d. pulls theother arm opposite end of the club down and slightly backwards until theuser feels a stretch.
 28. An exercise method according to claim 4,wherein the user: a. stands with feet in a wide stance, b. holds theclub with arms straight out in front of the chest and the shouldersremaining down and out of contact with the ears, and c. rotates the clubto one side of the body as the user continues to keep the arms straight,and then to the opposite side in which the club is rotated such that thehand grasping the club from underneath the shaft pulls it away from theother hand without either hand letting go of the club.
 29. An exercisemethod according to claim 4, wherein the user: a. stands with feet in awide stance, b. positions the club completely to the side of the bodysuch that if the club is on the right side of the body, the left hand ispositioned underneath the handle of the club, and the other hand sits ontop of the club fully extended and straight as the arm touches the ear,with the left hand under the handle of the club, and c. pushes the clubtowards the ceiling while the other hand remains on top of the clubbladed end.
 30. An exercise method according to claim 4, wherein theuser: a. stands with feet in a wide stance and the club is down in frontof the upper thighs and hips, with the chin touching the chest, b. rollsslowly the body towards the floor stretching the entire spine as he/sherolls down with the weight remaining over the toes and the legs asstraight as possible, and c. then rolls his/her body back up towards theceiling making sure the chin is the last to roll up.
 31. An exercisemethod according to claim 4, wherein the user: a. begins with his feetin a wide stance with the weight over the toes and the body bent at thehips as the head tries to touch the floor, b. places the club with itsblade against the outside of the foot and the club handle leaningagainst the outside of the hip, and c. extends the user's arm that isfurthest from the club down to the shaft nearest the foot, such that theother hand holds the handle of the club at the hip as the body leansaway from the club with out bending the knees.
 32. An exercise methodaccording to claim 4, wherein the user: a. begins with feet in a widestance a few inches wider than the shoulders with the toes forward andslightly turned in with the knees bent to a 90-degree angle with thechest parallel to the floor, b. places the elbows on the knees and c.pushes the knees outward with out moving the feet and the hands graspthe club in front of the legs.
 33. An exercise method according to claim4, wherein the user: a. begins by sitting on the ground with feet sideby side and straight in front of the body, b. reaches for their toestrying to put the stomach on the thighs before allowing the head to dropto the knees and as the user remains in the pike sit with the bodysitting up towards the ceiling, c. lifts one leg as it remains straightby the hands with a flexed and pointed toe and held at the point thatthe hamstring is getting the most stretch with out bending the knees, d.hooks the blade of the club onto the bottom of the foot as the userholds the shaft and lifts the leg into position.
 34. An exercise methodaccording to claim 4, wherein the user: a. places the club across thehips, and b. bends the knees pulled into the chest with the kneestogether and feet flat on the floor, and c. lifts up the chest withshoulders pulling back, chin parallel to the floor and hands placed onthe floor next to the hips with the fingers facing forward.
 35. Anexercise method according to claim 34, wherein the user extends one legoff of the floor with a pointed toe, and pulses the straight extendedleg without it bending or touching the floor.